Train Like a Commando
Functional strength is the engine for your running goals. Join my RTC squad for military-style conditioning designed to make you a faster, injury-proof athlete.
Fartlek with the boys. This session involved alternating between fast and slow intervals to build speed and endurance. You can see the full workout breakdown in the video.
A quick but intense HIIT workout in the park. This circuit includes jumping lunges, pushups, jump squats, high knees, mountain climbers, and a plank hold to build explosive power.
A point-of-view shot of a 5km tempo run on the famous 8-loop of Kanteerva Stadium. This is a classic route for Bangalore runners to test their speed.
The countdown to the NMDC Full Marathon. Just 14 days to go, and we're putting in the final strength work with pushups.
Demonstrating mountain climbers during a HIIT session. This exercise is fantastic for core strength and cardiovascular fitness, essential for any runner.
Here I am doing jump squats, a key plyometric exercise to develop power in the legs for stronger sprints and hill climbs.
The classic pushup, a fundamental part of our strength training. A strong upper body and core contribute to better running form and efficiency.
About this collection
I integrate military-style calisthenics—like mountain climbers and plank holds—directly into our 5 AM runs to build the stabilizer muscles you need for long distances. Whether we are doing hill repeats at Nandi Hills or tempo runs at Kanteerava, I teach you how to use your own body weight to gain explosive power and protect your joints from repetitive strain.
At Road to Trail Club (RTC), we don't believe in just piling on miles. My coaching method is built on the 'commando mindset' I picked up during my time at Rashtriya Military School. We use HIIT (High-Intensity Interval Training) to turn your body into an endurance machine.
Why Conditioning Matters
Running puts massive stress on your body. If you only run, you’ll plateau or get injured. My conditioning drills focus on:
- Explosive Power: Jump squats and lunges to help with hill climbs.
- Core Stability: Planks and leg raises to improve your running posture, especially when you hit the 'wall' at the 20km mark.
- Surface Management: Trail running at Nandi Hills requires ankle stability, which we train through specific circuits.
The RTC Approach
We keep it real. We don't use fancy gym machines. We use the environment: the stairs at Cubbon Park, the inclines at Nandi Hills, and the track at Kanteerava Stadium.
A typical session looks like this:
- 5 AM warm-up mobility drills.
- A structured run (Tempo or Fartlek).
- 20-30 minutes of military-style calisthenics.
- Cool-down stretches.
Is This For You?
Whether you are a beginner looking to finish your first 5K or an ultra-runner prepping for the Malnad 100k, this style of training works. It builds the mental grit to push through, whether it's rain, shine, or just a really tough Monday morning.
Sujith Kumar
I'm Captain Sujith. I coach runners to be commandos, not just athletes. We train hard, rain or shine, in the heart of Cubbon Park—usually with my pack of dogs running alongside us.
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